There are a number of CBT techniques that are
commonly used to help people challenge worry including: thought records,
thought stopping, worry time, challenging the value of worry, problem
solving, experiments to increase intolerance of uncertainty and
cognitive exposure. Let’s take a look at them one at a time:
Challenging
the Value of Worry: Many people who worry find it difficult to
challenge their worry because of their basic beliefs about worrying. As
we discussed before, worry a little about a problem makes some sense
because it can lead to the identification of a problem and problem
solving. On the other hand, worrying more that a little usually doesn’t
get you any further ahead. Worrying that doesn’t lead pretty quickly to
problem solving doesn’t get you anywhere. Unfortunately, many people who
worry have beliefs about worrying that encourage them to worry more,
rather than less. For example, if you have beliefs such as “Worrying
makes me a better person,” Worrying helps me to solve problems,”
“Worrying helps me do a better job,” and “Worrying about something makes
it more likely that it will happen,” you may want to spend some time
challenging those beliefs about worry and what worry does for you.
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